Most Australians think they have a good knowledge of food and nutrition but are uncertain which foods can raise their risk of developing diabetes, research shows.

Australians need to pay closer attention to what they are eating to help minimise the risk of developing diabetes, the Australian Diabetes Council said on Monday.
Research carried out by the council to coincide with World Diabetes Day found 65 per cent of people surveyed rated their own knowledge of food and nutrition as good (50 per cent) or excellent (15 per cent).
But 27 per cent admitted to eating more than one sweet treat a day and only one-third (33 per cent) look at ingredient lists when deciding which food items to buy.

The survey of 1078 Australians found people have a low understanding of the impact of foods on their blood glucose (sugar), a vital factor in the development of diabetes and its complications.

Seventy-two per cent rated fewer than four out of 11 common foods correctly when asked to identify if they had a low, medium, high or no glycaemic index.
“Australians owe it to themselves to pay closer attention to what they are buying and eating to help minimise the risk of this chronic disease,” said Australian Diabetes Council chief executive Nicola Stokes.

One Australia is diagnosed with diabetes every five-and-a-half minutes, making it the country’s fastest growing chronic disease.
And its prevalence in Australia has increased by 10 per cent every year for the past decade.

“A healthy, well-balanced diet can significantly improve your health and wellbeing, and it will also reduce your risk of developing diabetes and its complications,” Ms Stokes said.

The global message for World Diabetes Day is “Act on diabetes Now”.

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Staying calm in an active world

If you’re a rush-aholic and want to slow down, your first impulse may be to try too hard and expect instant results.

So, one simple piece of advice for the rush-aholics of this world – DON’T SLOW DOWN QUICKLY.

Making a change takes time and isn’t always easy. Expect a period of some discomfort. Many people who retire from an active life find themselves at a loss. Hyperactivity is often a defence against boredom and the fear of slowing down is really a fear of confronting yourself.

For some, a sudden end to their working life leaves a void that cannot be filled by a replacement activity. Occupations that required around the clock dedication such as medical professionals, company executives or farmers can find it difficult to transition from a working life to a life of leisure.

The sudden altering in their life situation can result in depression, anxiety, mood swings and many other abnormal behavioural changes. Work provided the ability to escape and be distracted and so, with the work gone, there is a loss of self.

A workaholic identifies themselves through their work. They see work as extremely important as it defines who they are. So, when work is no longer there, they can find it extremely difficult to cope. An obvious strategy for many is to simply replace the work with something else, commonly it is a sporting or leisure activity, to which they will commit with passion and it becomes all consuming.

For those who never really “recover” from the “loss of work”, it can be a struggle. For some, life becomes meaningless and they lose the will to continue.
In the western world, “workaholism” is viewed as ok, it’s accepted and even applauded by many. The harder you work the more you’re recognised as a high achiever. Striving to make a difference through work and being committed to a cause is positively rewarded in our society.

Workaholism may be the only socially condoned disease. We can hide behind this “disease” and keep soldiering on without recognising the potential fall-out of this prolonged behaviour. Continually ignoring our bodies for the sake of achievement, recognition, wealth, prosperity, etc. can come at a cost.

Our bodies never lie and it will give us warnings, however, for the workaholic these warnings often go unnoticed. Until one day, the warning is very blunt, such as in the diagnosis of breast cancer or prostate cancer.

Numerous books have been written about workaholism. In Japan there is an expression for death by overwork: Karoshi (Kah-roe-she).

If we let it, work can take over our lives. Work is of course necessary, but the problem is taking it too far. You decide what excess is for you. Having drive is a self-actualizing positive attribute, but being driven, being compelled to work long-hours, is soul destroying.

The key to slowing down is to do it slowly. Make gradual changes to support the transition from work controlling you to you controlling work. Make a choice. Rather than focusing on work and finding a way to cope, focus on daily rituals in your life that support and nourish you and fit your work around your life.

Massage is a great way to start. Commit to receiving a weekly massage. A regular massage is a way of acknowledging that you are prepared to take the time to honour your body.

Creating balance and harmony through daily rituals will ensure you establish rhythms in your life. This is the key to living a life of fulfilment without feeling the pressure of external demands such as work.

There are those busy fanatics who think lots of effort is a good thing. But is it a good thing or do we like to believe it is? Here is where minimum effort comes in. If you can achieve the same result with a lot of effort or minimum effort, which would you choose?

Using our own Ultra Lite Angel Hair Instant Pasta – $3.70 for a packet and serves 4 people.  Total Carb Content per person 5.5 Carbs.  Completely YUMMO!

125 g Angel hair slim pasta

Zest of 2 limes and/ or 4 finely chopped kaffer lime leaves

4 tablespoons lime juice

1 teaspoon brown sugar

2 tablespoon fish sauce

2 chillies, finely chopped

¼ Chinese cabbage, finely shredded

1 carrot, cut into thin strips

1 red capsicum, cut into thin strips

½ cup roughly torn mint

½ cup coriander leaves

Prepare the Angel hair pasta as per packet instructions.  Drain well.

In a large bowl combine the Angel hair pasta, zest or kaffer lime leaves, cabbage, carrot, capsicum, mint and coriander

Prepare dressing by combining lime juice, sugar, fish sauce and chillies. Mix well till sugar is dissolved.

Pour dressing over salad and serve with lime wedges.

For your protein: add shredded chicken breast or fresh peeled prawns.

“There are those busy fanatics who think lots of effort is a good thing.”

So is being busy a good thing? We ask someone how they are going and they reply “l’m very busy” as if they are wearing it as a badge of honour. But is it a good thing or do we like to believe it is?   Here is where minimum effort comes in. If you can achieve the same result with a lot of effort or minimum effort, which would you choose?

Consider the beginner swimmer splashing about using up lots of energy, getting nowhere. Yet the accomplished swimmer uses minimum effort, gliding though the water with ease.

Efficiency is the key. And, the great thing is efficiency is free! It doesn’t cost you anything and gives you the luxury of time.

Being committed to creating efficiency at work ensures that the busyness does not rule the day. That’s right ….. THE DAY. What tends to happen is the busyness of work spills over into the rest of our day, the rest of our life.

Being prepared to observe what we are doing and to make it more efficient helps put our lives into perspective. Efficiency is the potion that eliminates busyness.

Getting back to the swimmer, if you are thrashing around, expending lots of energy then the effort you have put in is not matching the result obtained. Your effort is not rewarded based on the energy used. If you are prepared to improve then you will become more efficient and therefore save energy. Swimming with minimum effort enables you to complete the intended number of laps easily and you have not only the time, but the energy, to do something else.

Driving a car is no different.  At first, you grind the gears. The car lurches erratically. But in time, you get the hang of it. No longer do you grip the steering wheel with white knuckles. You’ve achieved minimal effort. This equates with more energy in reserve and more time on your hands. How good is that!

But beware …. it is important not to then try and fit more things into the day.

Efficiency allows you to have a harmonious work-home balance. Life is about contributing to society through work and family/relationships. Get the balance right through avoiding the illusionary benefits of busyness.

In our rush-aholic world slowing down seems subversive. In the workplace we have to be “seen” to be working. Even though doing a task more slowly can often produce a result faster, many of us get caught up in unnecessary meetings and tasks.

Are you suffering from too much speed? We humans are not efficient machines that can run seven days a week, twenty-four hours a day. Burning the candle at both ends will result in burnout.

Wisely and slow. They stumble that run fast. – Shakespeare

Resource: Acm Study Massage

Are you confused by the difference between all the various physical therapies available?

At first glance some modalities may appear to be very similar in terms of the techniques they use and the conditions they treat. However this is rarely the case if you take the time to investigate them more fully.

Myotherapy vs. Remedial Massage: In this respect we need to clarify the distinction between two popular physical therapies: myotherapy and remedial massage. Confusion here is understandable given that both modalities treat a range of non-specific soft tissue pain and ailments. The primary distinction between the two is the fact that myotherapists use a much broader palette of tools.

This is primarily focused on trigger point therapy but may also draw on other techniques such as dry needling, musculoskeletal alignment, deep tissue massage, cupping, muscle stretching and a range of rehabilitative exercises. It is also instructive to know that the prefix ‘myo’ in myotherapy refers to muscle – hence the name.

Remedial massage therapists on the other hand work exclusively with a variety of manipulative techniques to eliminate muscular tension and remove blockages in the body’s energy meridians. Practitioners generally only make use of their hands, sometimes with the aid of oils or powders. Practitioner Qualifications There is however a lot of common ground between the two therapies.

To become a myotherapist you must first qualify in remedial massage, typically via a: Certificate IV in Massage Therapy Practice or Diploma in Remedial Massage. Diploma students can then choose to specialise in myotherapy via the: Advanced Diploma of Remedial Massage (Myotherapy)

Our Myotherapist at First Things First Wellness Centre is Brian Borg.  Call 47287165 for an appointment.

Topic: Myotherapy

Early prevention the best prevention

It has long been recognized that pre and post event sports massage supports the body in its performance and recovery.

All athletes excel due to hard work, playing and training within their sport from a very early age. Therefore an emphasis on supporting them through massage is something that should be encouraged and built into their training program early.

Incorporating massage as part of a healthy exercise regime from an early age can assist with better musculoskeletal and general health as the years go on. It can prompt children to make healthy choices by also considering what they eat, how they exercise and how they care for and maintain their bodies.

If at a junior level children and parents are educated on the benefits of massage on performance and rehabilitation then the likelihood of achieving high results and remaining injury free increase.

Understanding how their muscles work, growth patterns and general anatomy can be a great tool for children to continue to improve their game and to comprehend the stress they put their bodies under at times.

If children’s injuries are addressed and treated promptly they can continue to not only enjoy the game but they can strive to become better and enjoy the competitive world that professional sporting is.

To appreciate the difference between how their muscles feel, compared to how they should feel encourages a greater understanding of their own bodies and a knowledge that playing through pain means that injury is inevitable.

Parents with children who thrive on competitive sports and training should consider investing in their children’s future not only educationally but physically. Parents will pay $150 for good sports shoes to avoid injury and improve play – so massage should be considered an option too.

The Australian Institute of Sport ensures there are Remedial Therapists, Myotherapists and Physiotherapists available to all their young athletes and treatment is mandatory to their participation in sporting events.

As Massage Therapists we should encourage and educate parents that massage is a positive experience that has great benefits from an early age, it’s not just for adults.

A conscious choice but not an easy one

Humans need rest, relaxation and recreation. We need time to ponder, to clear the mind and to have fun.

However for someone overburdened with claims on their time, fun seems only a distant remembered state of mind.

Slowing down is a way to incubate, conserve and harvest our energy.

It’s about feeling the need to settle and be with yourself. It’s not about avoiding boredom by just watching more TV or going shopping. As part of slowing down you may have to confront boredom at first.

Sometimes things have to get worse before they get better. In other words, things will only get better when you have acknowledged how bad things are.

Avoidance is a wonderful strategy we all use to get through the day. We avoid all the warning signs our body displays – tired eyes, lack of clarity of the mind, general agitation.

But we know how to cope! Grab a coffee, or hit the soft drink, to stimulate the body into further action.

In severe cases of “keeping on keeping on” we can be afraid of stopping because we feel like we’ll never be able to get going again. A bit like the car that seriously needs a service and you know that when you pull into the driveway, you just hope it starts up for you the next day. You know it needs a service but while it’s still going you leave it for another day and another and another. Until one day, it doesn’t work.

Your body is like your car. It’s the vehicle you carry around with you every day. It’s with you 24-7. So, when you are living a hectic lifestyle, so is your body!

Modern medicine continues to achieve wonderful advances in health. However, as a society, the cancer rate is getting higher and many diseases are more prevalent than they ever were. Modern medicine helps keep things under control. We may be living longer, but are we living better?

Being prepared to slow down is an important step to feeling more in control of your life and giving your body a say. We are so good at ignoring our body and we believe this is acceptable due to all the things we “need” to do.

But, our body absorbs everything – every action and every reaction. It will give you signs that you need to slow down. In the short term it may be a simple headache, in the long term it could be a tumour.

Slowing down is a conscious choice and not always an easy one but it leads to a greater appreciation for life and a greater level of happiness.

A slower-paced life means making time to enjoy your mornings, instead of rushing off to work in a frenzy. It means taking time to enjoy whatever you’re doing, to appreciate the outdoors, to actually focus on whoever you’re talking to or spending time with.

It’s about taking “moments of time” to just be, instead of always being connected to a Blackberry or iPhone or laptop, instead of always thinking about work tasks and emails.

It means single-tasking rather than switching between a multitude of tasks and focusing on none of them.

Gluten intolerance describes a condition where there is an intolerance to gluten products.  An intolerance is one that will not trigger an immune response, however, will present with digestive symptoms such as:

• Flatulence
• Abdominal pain
• Abdominal distension
• Diarrhoea

Gluten intolerance differs to coeliac disease. Unlike coeliac disease, it may not have a genetic component, there is minimal risk of malnourishment and it does not trigger an immune response.  The symptoms of gluten intolerance are typically transient and not long term; once the gluten is out of the system, the symptoms will be alleviated.

Gluten intolerance is also thought not to cause permanent intestinal damage as can be seen in coeliac disease.  If not treated correctly, coeliac disease can cause long term intestinal damage and malnutrition.  It is therefore very important for a person to be diagnosed correctly.

A simple visit to a naturopath or nutritionist can aid in diagnosis of this condition.

How to Treat Gluten Intolerance

The best way to treat gluten intolerance is to be on a gluten free diet.  The Ultra Lite Program at First Things First supports those with a Gluten Intolerance.  This diet is similar to the coeliac disease diet, however, most people with gluten intolerance can manage with a small amount of gluten in their diet.  The amount of gluten that the individual is able to cope with is subjective and this amount should be determined on an individual basis.

A gluten free diet should consider the following factors:

• Avoidance of oats, wheat, barley and rye. Kamut and spelt also contain the gluten protein. Many dispute whether oats need to be avoided.  Many people with gluten intolerance are able to manage with oats.
• Often processed foods are high in wheat flour. It is important to check the ingredients of foods such as ice cream, salad dressings, cakes, biscuits and crisps.
• Wheat starch is commonly used as a binding agent. It is therefore important to check for this in the ingredients.

Living with Gluten Intolerance

The awareness of gluten intolerance within the population is on the increase. The amount of people diagnosed with gluten intolerance is also growing.  This has led the food industry to develop and to increase the volume of gluten free products on the market.  This has led to  a variety of gluten free products being more widely accessible, thus making it is less difficult for the consumer who is on a gluten free diet. However, for those who are just starting out, it can still be challenging at times.

It is important to be a gluten detective.  This means thoroughly reading the ingredient information of the food labels of products.  Gluten containing ingredients are present in many processed foods and gluten that may be present in one brand of food may not be present in another.  After a while, scanning food labels will become second nature and determining which products are gluten free becomes easier.

Recent improvements to food labeling laws are making it easier for the consumer to find gluten free products.  According to the FSANZ (Food Standards Australia and New Zealand), ‘a declaration of allergenic substances is required if present in the food (as these may cause allergic reactions in some people)’. This includes foods containing gluten and their products.  A Nutrition Information Panel must be provided and gluten products must be explicitly labeled ‘gluten free’ only if there are no detectable gluten ingredients.

It is important to note that gluten ingredients can also be present in medication and supplements.  It is vital therefore, to check with your pharmacist, doctor, nutritionist or naturopath on gluten free versions.

In summary, people with gluten intolerances can uphold a healthy lifestyle through maintaining a gluten free diet.  This diet can include a small amount of gluten, depending on an individual’s tolerance levels. It is important to read food labels carefully and follow a balanced diet.  This consists of:

• A variety of fruits and vegetables;
• Legumes;
• Fish, meat and poultry;
• Eggs;
• Nuts and seeds;
• Milk, yoghurt and cheese.

References: natural therapy pages website.